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GW WOD – TUESDAY 16.07.19 – “ELIZABETH”

MOBILITY & WARM UP

2 Rounds, Not for Time:
250 mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
150 mt Row
30sec Cossack Squat
30sec Warrior Squat
5 Waiter Squats (each side)

2 rounds on Empty barbell rest 1′
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 deadlift (behind the neck)
5 Frint Squat

KILLS & SPECIFIC WARM UP

CLEAN – Ring Dips

CONDITIONING

“ELIZABETH”

For Time:
21-15-9 Reps
Squat Cleans (61/43 lb)
Ring Dips

Good Times for “Elizabeth”
– Beginner: 11-14 minutes
– Intermediate: 8-10 minutes
– Advanced: 5-7 minutes
– Elite: <5 minutes

WMG WOD – SATURDAY 05.01.19 – “LI ZUFFIATELLI”

BEGINNER & INTERMEDIATEDAY OFF!!!
ADVANCED-COMPETITORSTRAIN AT 13.30

MOBILITY & WARM UP 21-15-9:Calorie RowHollow Rocks Double-Unders (75-50-25) Superman Rocks After each round, complete the below mobility: After the 21 – 30s Spiderman and Reach After the 15 – 30s Walkouts After the 9 – 30s Reverse Samson

SKILLS & SPECIFIC WARM UP Barbell WarmupWith an empty barbell: 5 Good Mornings5 Behind the Neck Presses 5 Behind the Neck Push Presses 5 Stiff Legged Deadlifts 5 Hang Muscle Clean5 Behind the Neck Push Jerks
2 Rounds, building through our loadings for the workout: 1 Rounds of Bear Complex 250 mt Row 1 Round of Cindy Following, rest 3:00, and begin.

CONDITIONING “Li Zuffiatelli” For Time3 Rounds of Bear Complex Complete 3 times for 5 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Directly into…1,000 Row Directly into… 5 Rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Squats Increasing the weight and resting less as needed between each round of bear complex.

MGW WOD – WEDNESDAY 02.01.19 – “Thirty Days in November, with April… ”

MOBILITY & WARM UP
Rotating Stations Every 2:00, for 18:00 (2 Rounds):
1 – Calorie Row in 1’45”
2 – 3 Russian Baby Makers, Slow Walkouts, Spidermans
3 – 24/17 Calorie Assault Bike
4 – 3 Scap Retractions+1-2 Strict Pull-Ups+5 Wall Squats

SKILLS & SPECIFIC WARM UP
Burgener Warm Up
Snatch Barbell Warmup (empty barbell)
5 Good Mornings + 5 Elbow Rotations
5 Back Squats + 5 Hang Muscle Snatch
5 Stiff-Legged Deadlifts Snatch Grip + 5 Overhead Squats
3 Power Snatch + 3 Hang Squat Snatch + 3 Squat Snatch

CONDITIONING
“Thirty Days in November, with April… ”
For Time
30 Double Unders
30 Box Jumps Over #60/50
30 Power Clean #35/25
30 Cal Row
30 Hand Release Push Ups
30 Shoulder To Overhead #35/25
30 Double Unders
30 Toe To Bar
30 Alternate Kb Snatch #24/16
30 Cal Row
30 Burpees
30 Power Snatches #35/25
Time Cap 30 minutes

M WOD – THURSDAY 27.12.18 – “…And Burns Some Calories”

MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle

SKILLS
Pose Running – Row

CONDITIONING
“…And Burns Some Calories”
For Time
Partner WOD
While A Run, B, Row.
400m Run, Max Calorie Row
400m Run, Max Calorie Row
400m Run, Max Row
Directly into…
4×250 mt Row Rest 30″
Directly into…
400m Run, Max Cal Bike Erg*
400m Run,Max Calorie Bike Erg*
400m Run, Max Calorie Bike Erg*
*Athlete’s choice for bike – Assault Bike, Erg Bike, or Schwinn.

G WOD – THURSDAY 20.12.18 – “ANGIE”

MOBILITY & SKILLS
10′ Banded Stretch Arounds trouble Area; Then:
2 Rounds:
15 Double Unders
10 Scap Retraction
10 Slow Wall Squats
200 mt Run
Into 2 Rounds:
200 mt Run
5 Hand Release Push ups
10 Hollow Body
10 Superman Hold
15 Double Unders

SKILLS & SPECIFIC WARM UP
Kipping

CONDITIONING
” ANGIE “
For Time
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
Complete all reps of each exercise before moving to the next.
Time Cap 20′
*compare to 18.04.17

WMG WOD – WEDNESDAY 19.12.18 – ” The Day After “

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats

SKILLS & SPECIFIC WARM UP
Kipping – Kb Swing

CONDITIONING
“The Day After”
AMRAP 20 Minutes
5 Deadlifts # Bw
10 Kettlebell Swing #24/16
15 Toes To bar
20 Kb Thrusters #24/16
40 Double Unders
50 Kb Front Rack Walking Lunges #24/16

GW WOD – TUESDAY 18.12.18 – “Death By 8”

MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
3 Rounds:
200 mt Run
5 Pull-Ups
10 Slow Wall Squats
15 Pushups
20 AB-Mat Sit-Ups
Then
2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats

SKILLS
Burgener Warm Up

CONDITIONING
“DEATH BY 8”
Every 2 Minutes on the Minute
8 Lateral Burpees
8 Power Snatches
8 Overhead Squats
Rx #53/35
Scaled #35/15
At the start of the clock, the athlete will begin the first two-minute round (0:00 to 2:00,) with their first set of eight.
Athletes will continue in this fashion for as long as possible until they are no longer able to complete the entirety of the 8/8/8 within the two-minute window.
This workout is scored as the total number of repetitions completed.
For example, if an athlete finishes round 6 at 11:47, and is not able to complete the next round, their score would be their total repetitions, and 11:47 would be recorded as the tie-breaker.

M WOD – MONDAY 17.12.18 – “SEAPLANE”

SKILLS & SPECIFIC WARM UP
Double Unders

CONDITIONING
“SEAPLANE”
For Time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double Unders
Cal Row

Rx: Unbroken Double-Unders

DAY OFF! SUNDAY 16.12.18

DAY OFF!!!

Coloro che eliminano dalla vita l’amicizia, eliminano il sole dal mondo.
“Marco Tullio Cicerone”

GM WOD – THANKS GOD IT’S FRIDAY 14.12.18 – “HAPPY BIRTHDAY OCCHIO DI FALCO”

MOBILITY & WARM UP
3-2-1 Spiderman & Reach each side
3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row/200 mt Run
Then
2 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 Hollow Body
5 Superman Hold

CONDITIONING
“HAPPY BIRTHDAY OCCHIO DI FALCO”
AMRAP 19′
Buy in 1973 meter Row; Then:
45 Double Unders
20 AB-Mat Sit-Ups
18 Push Ups
14 Pull Ups
18 Burpees Over The Row